Up to 70% of triathletes
experience GI problems during a triathlon. The symptoms can cause mild
discomfort or be so debilitating the triathlete has to withdraw. The reason GI
distress is so common in triathlons is that, during intense exercise, 80% of
the blood that normally goes to the GI tract is shunted to the muscles thereby
affecting the movement of food from the small intestine. Here are five ways to
minimize GI upset:
1. Graze, don’t feast. Your
body can absorb about 70g of carbohydrate per hour. If you consume those
70g in the 59th minute, you will probably get sick. You can greatly reduce
the possibility of GI distress by consuming smaller amounts more frequently.
2. Consume only water in
the last 15 minutes of the bike leg. This way, when you
start your run most of the calories you’ve taken in during the race will have
cleared your stomach.
3. Consume high-glycemic
sugars. High-glycemic sugars are absorbed from the stomach and
into the blood stream faster than complex carbs. As a result, they not
only spend less time in your stomach but also get to your muscles more quickly.
4. Use a sports drink and/or energy gel that
contains two or more simple carbohydrates to speed transport from the GI tract
to the blood by mobilizing multiple transport systems.
This reduces the buildup of calories in the stomach and lessens the potential
for GI distress.
5. Avoid carbonated
beverages, which make you feel full and are often associated with gas
and other GI stress, especially during moderate to intense exercise.
There’s nothing worse than blaming a bad race on a balky
stomach. Follow these tips and it shouldn’t happen again.
